In backstroke, how should the elbow be positioned during the arm pull?

• A. Elbow fully extended
• B. Elbow bend about 90 degrees
• C. Elbow locked
• D. Elbow kept close to body with no bend

Answer: (B)

In backstroke, the pull is powered by a high-elbow catch that uses the forearm as the lever to push water backward. Keeping the elbow bent about 90 degrees during the catch and early pull gives you a strong, efficient grip on the water and enough length in the pull arc to maximize propulsion. This position also helps maintain a high elbow, which keeps the arm path clean and reduces drag while protecting the shoulder.

If the elbow were fully extended or locked, you’d lose leverage and fail to catch the water effectively, sliding through the stroke with less propulsion. If the elbow stayed very close to the body with little bend, the pull would be short and weak, producing less backward force. The 90-degree bend hits the right balance between reach and power, making the pull more efficient and powerful.